Healthy Egg Salad
Published 3/22/2024
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Where are my protein girlies at?! Egg salad is one of my favorite ways to hit my protein goals and my husband isn’t mad about it either 🤓! We love eggs in my house, so whenever we hard boil, we make extra so we can whip this healthy egg salad right up for lunches or a post-workout snack.
This healthy egg salad with just 6 ingredients. We use a combination of Greek yogurt and mayo to lighten things up and to pack in the protein.
Healthy egg salad is a fan-favorite lunch around here…especially when there’s nothing to eat at the Fit Foodie studio. We pretty much always have eggs on hand and all you have to do is hard boil them and mix them up with a little mayo, mustard, spices, and Greek yogurt!
Why you need to make fit foodie’s healthy egg salad
- high in protein: per serving, this healthy egg salad packs in 14g protein.
- low carb and sugar: this recipe only has 3g carb and 2g sugar/serving.
- bursting with flavor: classic egg salad flavors thanks to dijon mustard and a little mayo.
What You Need for Healthy Egg Salad
Made with just 6 ingredients, this healthy egg salad is so delicious and made with all basics. Here’s what you need:
- hard boiled eggs: you’ll need 8 hard boiled eggs for this recipe. We’re sharing a couple of our favorite HBE methods below.
- Greek yogurt: Greek yogurt is an alternative to using all mayo. Feel free to use any kind of plain Greek yogurt.
- mayo: while we’re subbing some of the mayo for Greek yogurt, every egg salad deserves some mayo! Any kind works.
- dijon mustard: dijon mustard is such a wonderful flavor add to this healthy egg salad recipe.
- sriracha: sriracha adds some heat to your salad.
- paprika: a hint of paprika adds a bit of smokiness to this egg salad.
So, what can I sub for mayo in egg salad? Greek yogurt is our #1 choice, but you could also try sour cream.
How to Make Healthy Egg Salad
Prepare Hard Boiled Eggs
First, prepare 8 hard boiled eggs. There are many ways to do this, but we have 3 favorites:
all about the yolk
The longer you cook or boil your eggs, the more done the yolk will be. For healthy egg salad, it is best to have your yolks in between medium and well-done.
Peel Eggs
Once your hard boiled eggs are fully cooked and ready to go, it’s time to peel and chop them. If you are following our hard boiled eggs on the stove, we recommend letting your eggs sit in an ice bath for a few minutes. It will help make the eggs easier to peel.
Once you’ve peeled the gives, give them a nice rough chop and transfer them into a large bowl.
Add Flavors
Add plain Greek yogurt, mayo, sriracha, dijon mustard and paprika to the eggs and mix until combined.
Use a wooden spoon or fork to mash some of the eggs, while keeping some chunkier for the perfect egg salad consistency.
Eat!
Enjoy! Or store in the refrigerator for up to 5 days to enjoy later.
try it!
Deviled Egg Salad
If you love this healthy egg salad, you HAVE to try our deviled egg salad. It tastes just like deviled eggs!
How to Serve Egg Salad
This healthy egg salad recipe is a star on its own enjoyed with a fork, but it’s definitely great paired with the following:
- on crackers
- on tortilla chips
- in a wrap
- on a sandwich
- on a green salad (spinach, romaine, kale, arugula, or your fave green)
Store Your Leftovers
Store egg salad in an airtight container in the fridge for up to 5 days.
Healthy Egg Salad
Ingredients
Instructions
- Prepare hard-boiled eggs by following our hard boiled eggs tutorial.
- Next, peel and chop hard-boiled eggs into small, bite-sized pieces and place them into a large bowl.
- Add the rest of the ingredients to the eggs and mix until combined. Use a wooden spoon or fork to mash some of the eggs for the perfect egg salad consistency.
- Enjoy immediately or store in the refrigerator for up to 5 days.
Watch It
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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Great recipe! Andy so easy to make too. For the nutrition facts, what is the serving size?
Delicious and easy! Will make again
My favorite egg/tuna salad. The easiest thing to make for the week. Love eating it with crackers.
I’m definitely make this for my lunch this week. I’ve been trying to find a healthy egg salad recipe! Is it 1 cup per serving? Thanks!
This is what I need , all your recipes are too good.
I really like your smoothie recipes which are good for weight loss.
Made this immediately after seeing the post, hit the spot! 👌🏼👌🏼 Paprika is key!
How much paprika did you use?
So glad you enjoyed this!!!! Did you use the recommended amount of paprika?
Can you share the serving size?
it seems delicious!